Yours is a long way to lose weight, but with a bit of dedication you can do it.
Figure out how many calories you can cut from your daily diet by first calculating the number of calories you should take in each day. Do this by searching online for a calorie calculator, then inputting your weight, height, age and activity level in order to know your calorie maintenance level. Your weight is a balancing act, and calories are part of that equation. Fad diets may promise you that counting carbs or eating a mountain of grapefruit will make the pounds drop off. But when it comes to weight loss, it's calories that count. Weight loss comes down to burning more calories than you take in. You can do that by reducing extra calories from food and beverages, and increasing calories burned through physical activity.
Spend some time writing out all your meals, snacks, and beverages for a few days or a week. Allot a certain caloric amount for each meal. For example: 300-calorie breakfast, two 500-calorie bigger meals, and one to two 100-calorie snacks. This may help you choose what foods to eat for meals and snacks throughout the day. Include foods from all five food groups most days. Review your meal plan to make sure you're getting adequate amounts of fruits, vegetables, whole grains, lean protein, and dairy. Having all your meals and snacks planned in advance may keep you from making poor nutrition choices when you're in a rush.
Eat a balanced diet . A diet that is calorie controlled and includes all five food groups is a good foundation for healthy weight loss.Eat:
Fruits and veggies. These foods are dense, filling, low-calorie and low-fat. Not only are fruits and veggies great for your waistline they have copious amounts of vitamins, minerals, fiber, and antioxidants that you need for long-term health.
Lean protein. Foods like poultry, eggs, pork, beef, legumes, dairy products, and tofu are great sources of lean protein. Protein will help keep you satisfied longer and may curb hunger cravings.
100% whole grains. Foods that are whole grains are high in fiber and some vitamins and minerals.
Snack healthy. Including one to two low-calorie snacks is appropriate when you're trying to lose weight. Many times, a snack will help support your weight loss. Healthy snacks include: 1/4 cup of nuts, one individual greek yogurt, a hard boiled egg or celery and peanut butter.
Choose healthier cooking techniques : Try cooking methods that use little to no added fat. Try: steaming, grilling, braising, roasting and poaching/boiling. Switch to extra virgin olive oil or canola oil. When substituted for saturated fats (like butter), these healthy monounsaturated fats can help to improve blood cholesterol levels, thereby reducing risk for heart disease and obesity.
Staying well-hydrated is also essential to weight loss. Many times, thirst can feel similar to hunger and trigger you to eat. Drinking enough fluids can help prevent this mistake and promote weight loss. Don't drink though ditch alcohol and sugary beverages.
It's a long way without exercise but if you decide to stick to a plan, you'll soon see results.
